Article Category: Health & Wellness

The month of Valentine’s Day, February is also American Heart Month – both highlighting matters of the heart.

And while Heart Month might arrive with fewer candies and flowers than Valentine’s Day, it doesn’t lack for importance when it comes to overall health.

Heart disease is the No. 1 killer of men and women in the U.S., causing nearly 700,000 deaths each year. More positively, there are ways to reduce your risk, and your family’s. Eighty percent or more of heart disease cases could be avoided with healthy lifestyle changes and preventive health care. And most steps may already be familiar, including making healthy food choices and being more physically active.

On top of these heart-health benefits, such steps also have the added bonus of lowering the risk of cancer, which is a close second to heart disease in overall impact.

Fifty percent of all cancers could be prevented with healthy behaviors. And 50% or more of breast cancers — and up to 75% of colon cancers — could be avoided.

Make Your Heart Health a Priority

Steps that can lower the risk of both heart disease and cancer include:

• Being tobacco-free – or getting tobacco-free. Visit smokefree.gov for help.
• Keeping weight in check.
• Being physically active. Any amount of activity is better than none.
• Eating a diet rich in fruits, vegetables and whole grains, and low in red and processed meat.
• Limiting alcohol. Not drinking is best.
• Getting screening tests for certain cancers and heart disease risk factors. Talk with a doctor about which apply to you.
  

Put Your Plan into Action

As important as these healthy behaviors are, it can still take some effort to put them in place, and making a plan can improve our chances of making it happen.

“Choosing a behavior that can be integrated into everyday life is key,” said Erika Waters, a professor at Washington University School of Medicine in St. Louis who specializes in behavior change research.


“Then, make a small goal for change.”

This approach helps set the stage for success that we can then build on. Being detailed about a goal helps even more.

How to Craft Your Specific Health Goals

“Specify what, when, where and for how long,” added Waters.

One common goal for many of us is to get more physical activity, and Waters outlined an example of using this approach to help do that. Here are some questions we might ask ourselves, and some potential answers:

• What will I do? Take a walk.
• When will I do it? Right when I get home from work.
• Where will I do it? Down to the corner and back.
• How long will I do it? For just 10 minutes.
  
  

It may feel unfamiliar to have such a specific plan for something like a short walk. But having a realistic goal and plan for reaching that goal can really help us be successful in making healthy changes and maintaining them over time. Every positive change we make, however big or small, can have benefits — and can build on each other.

American Heart Month, and the healthy behaviors it focuses on, is a great way to think about steps we can take to lower our risk of heart disease, cancer and other chronic diseases.

“Changing behavior isn’t always easy,” Waters concluded. “But having better health and well-being will make it worthwhile!”

It’s your health. Take control.

For more ways to improve overall health, visit the 8ightWays website.

Maybe it’ll be this week. Maybe next, or the week after. But before long, the weather’s going to make its shift to the consistently colder days of fall and winter.

While that change certainly brings a lot to look forward to on the calendar, it can also bring extra challenges when it comes to keeping up with our physical activity.

The result, not surprisingly, is that many of us are less active during the chillier months.

“There is a seasonality to physical activity levels,” said Elizabeth Salerno, a behavioral scientist at Washington University School of Medicine in St. Louis who specializes in physical activity research. “So, if you feel your activity routine slipping as the weather turns, you’re not alone. And there are ways to maintain movement despite the cold.”

Keeping up our routines, or maybe even building on them, is one of the best things we can do for our health and overall well-being. Activity, even modest amounts, helps lower the risk of conditions like heart disease, stroke, diabetes and cancer. Exercise also can improve our mobility, quality of life and mental health – something that can be particularly important during gray winter months.

So, what can we do to stay active and ensure that we keep getting these benefits? A mix of strategies can be effective. This can include bigger approaches – like getting a gym membership or buying home exercise gear – and smaller tricks – like walking indoors at shopping malls or shifting exercise times to when it’s daytime and a bit warmer.

“I think it’s important to have an ‘activity menu,’ or a list of exercise options that are suited for different moods, seasons, life phases and the like,” Salerno said. “Whenever you find an activity you enjoy, add it to the menu. This allows us to be flexible and stay active even when Mother Nature doesn’t cooperate.”

Making exercise and activity plans with other people is a great way to build social support and increase the chances that we’ll regularly choose something off our activity menu.

“Having a workout buddy helps provide accountability, enjoyment and encouragement – all of which are important year-round, but especially so when it is cold and dark outside,” Salerno continued.

She offers these tips to help us stay safe and comfortable when our activities take us outside during fall and winter:

• Stay hydrated. This should always be a priority, even in colder weather.
• Wear layers. Lightweight, moisture-wicking layers should be closest to the skin. Outer layers should be insulated and weather-repellent. And don’t forget warm gloves, socks and a hat.
• Choose appropriate footwear. Be sure it has good traction for wintry conditions.
• Plan for the weather. Check the forecast so you’re prepared or can change plans and move inside if necessary.
• Meet up with a workout buddy. On top of making activities more enjoyable, having a partner helps add some peace of mind when working out in colder weather.
  

As with other routines we work into our days, we eventually find what works best when it comes to activity and exercise. “Know yourself,” Salerno said. “Find the activities that bring you joy, and you won’t stop at a little cold weather to fit them in.”

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of the free prevention tool YourDiseaseRisk.com®.

This time of year, many sports are calling for our attention. From college and pro football to postseason baseball and school soccer, it’s likely a lot of us will spend hours watching a game or match – whether in person or on TV. 

And almost as important as watching the game is having snacks on hand while doing so, whether we’re cheering our kids from the sideline or hosting friends to watch the big weekend matchup. 

Unfortunately, many traditional game day snacks aren’t the healthiest choices. Foods such as chips and dip, nachos, chili, pizza and sweets may be filled with flavor but are far from ideal when it comes to nutrition. Often, they’re high in calories, sugar, salt, red and processed meat and unhealthy fats. 

But, of course, snacks and snacking by themselves aren’t unhealthy. In fact, they can absolutely be part of healthy eating, said Lauren Gallen, a registered dietitian at Siteman Cancer Center in St. Louis. And if we’re going for a long time between meals – as we might during a game or match – snacking can give us energy and keep us from feeling so hungry that, when we finally sit down for a full meal, we eat too fast and overdo it. 

“Balanced snacks are usually more satisfying, so a good blueprint to follow is to choose options with two components,” Gallen said. “Include something with carbs – crackers, rice cakes, fruit, chips, pretzels – and something with protein and/or fat – hummus, cheese, peanut butter.” 

When it comes to more traditional game day snacks, some simple changes can really help improve the way we eat without really sacrificing much, if any, taste and our overall enjoyment. 

Instead of replacing foods with “healthified” versions, try choosing smaller portions and boost those by adding some healthier choices to your plate, such as fruit, vegetables, pretzels and grilled chicken.


“Starting with smaller amounts of our favorites allows us to assess whether we feel satisfied and comfortable after that portion or if we are still hungry for additional food,” Gallen said. 

This approach to improving our game day snacking can be an easy way to improve the health of our overall eating too. We don’t need to give up foods we really enjoy, even if they aren’t very nutritious.


Instead, maybe we eat those dishes less often, or we choose smaller portions, adding in whole grains and vegetables as a healthier side dish. Or instead of regularly having a beer or glass of wine, we choose an alcohol-free version or bottle of fizzy water more often. 

Whether it’s a game day snack or our weekly menu, these small updates to how we eat can lead to big scores for our health. Game on. 

It’s your health. Take control. 

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of the free prevention tool YourDiseaseRisk.com®.

As we begin our annual move toward fall and more normal routines of work, school and family, it can be a great time to make sure that all of us are up to date with our recommended cancer screening tests. 

There’s probably no better reminder of this than the upcoming Breast Cancer Awareness Month in October.  The pink ribbons we see on websites, cereal boxes and t-shirts symbolize the importance of breast cancer and of cancer screenings. One out of 4 cancers diagnosed in women is breast cancer, so take the step now to get breast cancer screenings scheduled.

And while October focuses on mammograms for breast cancer, this translates just as well to other key tests for colon, lung, cervical and prostate cancers.    

Screening tests not only help find cancers earlier when they’re more treatable but some can also help prevent certain cancers from developing in the first place. Below are general recommendations for five cancers – four apply to women, three to men.   

People with a family history of cancer may need to begin screening at earlier ages than most. So, it’s important for younger adults in particular to talk to their providers about their risk of cancer and when it’s best for them to start getting screened.

Breast Cancer (Begin age 40) 

While there are still some small differences in the breast cancer screening recommendations from individual organizations, most are now unifying behind women starting mammograms at age 40, and getting them regularly every year or every other year.    

Cervical Cancer (Begin age 25) 

Screening for cervical cancer helps to both find cancer early, and to help prevent the disease by finding and treating pre-cancers. The American Cancer Society recommends that most women begin screening at age 25 with an HPV (human papillomavirus) test every five years. Nearly all cervical cancers are caused by HPV infections.  If an HPV test by itself isn’t available, an HPV test plus Pap test every 5 years is recommended, or a Pap test by itself every 3 years.  

Colon Cancer (Begin age 45) 

Colon cancer screening is another that can help prevent cancer – as well as help find disease in earlier, more treatable stages.  Most people should start screening at age 45, and there are a number of different tests to choose from.  Colonoscopy is the most common test and usually only needs to be done every ten years.  Home stool tests, such as a fecal immunochemical test (FIT) and stool DNA test, are quicker and easier than colonoscopy but need to be done more often.   

Lung Cancer (Begin age 50, if history of smoking) 

Yearly lung cancer screening is recommend beginning at age 50 for certain people who smoke or have quit in the last 15 years.  It’s important to talk to a healthcare provider to see if you qualify for screening and then to decide if screening is right for you.  Currently, screening is only recommended in people who’ve smoked the equivalent of 1 pack a day for 20 years.   

Prostate Cancer (Begin age 50, or 40 – 45 in Black men and others at higher risk) 

Most men should talk to a healthcare provider about prostate cancer screening starting at age 50.  Black or African-American men and others at high risk because of their family history should have this talk at age 45 and maybe even younger. Compared to other types of cancer screenings, there can be a more subtle balance between the potential benefits and harms of screening for prostate cancer. So, it’s important to discuss the test with a healthcare provider and then decide if it’s right for you.   

Cancer screening saves lives.  And millions of us missed our regular screenings during the height of the coronavirus pandemic and still need to catch back up.  So, make your health a priority and take some time this fall to check with your provider to see if you’re up to date with your tests and schedule any you may need.   

It’s your health.  Take control.  

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of the free prevention tool YourDiseaseRisk.com®.

It’s that time of year when it can be pretty easy to lose a couple hours of good sleep.  Even if we’re usually pretty good about keeping up with our regular bedtime routines, there can be a lot going on that can get in the way.  Evening trips to the park or a late summer concert can keep us up later than usual.

Uncomfortably warm bedrooms can make it harder to get to sleep and stay asleep. And the kids in our lives may feel summer coming to a close, bringing some extra energy and disrupted sleep in anticipation of a new school year.

Occasionally missing out on a healthy night’s sleep is fine.  But, when it happens regularly, it can be more of a concern and have a real impact on our health.

“Sleep is essential in maintaining good physical and mental health, as well as well-being,” said Yikyung Park, professor in the Division of Public Health Sciences at Washington University School of Medicine in St. Louis. “Getting too little sleep or too much sleep disrupts the circadian rhythm – our natural ‘body clock’ – which leads to many unfavorable responses in the body.”

Poor quality sleep and short sleep (less than 7 hours a night) – have been linked to accidents, weight gain, weakened immune function, depression, diabetes, high blood pressure, heart disease and some cancers.

“Sleep also plays an important role in brain health, such as learning and memory. Poor or short sleep is associated with cognitive decline, dementia and Alzheimer’s disease,” Park added.

As important as healthy sleep is, 35% of adults in the U.S. don’t get the generally recommended 7 or more hours each night.  And around 15% of adults have trouble falling asleep, with women much more likely to have this issue than men, people with lower incomes more likely than those with higher incomes, and those in rural communities more likely than those in larger metro areas.

Sleep quality also varies significantly by race and ethnicity, Park said.  African Americans, multiracial non-Hispanics, American Indians/Alaska Natives and Native Hawaiians/Pacific Islanders are more likely to experience short sleep than other groups.  Such differences in sleep quality can be caused by a number of factors – from stress and discrimination, to demands of family and jobs, to building and neighborhood conditions that can make it harder to get to sleep and stay asleep.

While we can’t control everything that might impact the quality and amount of our sleep, there are steps we can take to try to get as good a night’s sleep as possible. Park recommends:

• Going to bed and waking up at the same time every day.
• Going to bed only when you feel sleepy.
• Putting away electronics at least 30 minutes before bed. If you need to have your phone, put it in silent mode if possible.
• Avoiding large meals, caffeine, and alcohol within a couple hours of bedtime.
• Getting regular physical activity, but not too close to when you want to get to sleep.
• Limiting exposure to bright light in the evenings.
• Keeping the bedroom at a comfortable temperature.
• Using eye masks or a white noise machine or app if light or noise are issues in your home or neighborhood.
  
  

“Finally, if you have high blood pressure, diabetes, a history of heart disease or stroke, and snore, gasp, choke or have silent pauses in breathing during sleep, or have excessive daytime sleepiness or fatigue, you may consider getting obstructive sleep apnea screening,” Park added.

In sleep apnea, you stop and start breathing many times during the night, and it can increase the risk of a number of serious conditions.  Fortunately, it is also treatable.  So, reach out to a healthcare professional if you have questions about sleep apnea or other sleep issues.

Taking steps to improve the amount and quality of sleep can be pretty simple.  But it can take some time to put them into practice regularly.  Start with one or two – and build slowly from there.  Even small changes can have a big impact on sleep health, which can help us feel better, and improve our overall health and wellness.

It’s your health.  Take control.

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Dr. Graham A. Colditz, associate director of prevention and control at Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine in St. Louis, is an internationally recognized leader in cancer prevention and the creator of the free prevention tool YourDiseaseRisk.com®.